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I wanted to let everyone know that today I have reached my goal of 600 followers on my blog. I am so proud of all of you for following the rules and following me! lol, jk. Seriously this is awesome for me, I am a nobody in a world full of who’s.. this probably makes no sense, but if you know me well enough, that is perfectly normal. Thank you to all of you who enjoy my content, who support my YouTube videos, who don’t mind my yapping away and having me make you all feel bad about yourselves because I am lifting heavier than you! hahhaha only kidding. – I love you bloggers! I love you readers, I love you both the same unless one of you unfollows me, then.. chances are I don’t love you anymore. – lol.

I don’t want to make a HUGE deal out of this, because some of you have more than 1,000 followers – you know who you are.. yeah you.. over there with the smile on your face and the soft nudge and head nod you gave to the guy beside you – yeah I don’t like you.. jk. I think it is wonderful that you are cooler than me but let me have this slice of cake and pretend that I am cool for this moment. With all this being said, I hope many more come to enjoy my post and interact with me on a daily basis because you are the only friends I have, LOL – I pretty much live on WordPress.. can’t give away my address because I am BIG deal now.. kind of, sorda, not really.. but for 3 more minutes we shall pretend. Cheers!

Thank you to all my WordPress followers! I appreciate all the positive vibes, good laughs and the support I have gotten from many of you. I hope I can continue to make you smile, laugh, motivate, inspire and continue to support you through your fitness/health journey with my knowledge, constant cheering, advice and services – Your friend always,

Oh hi everyone.. didn’t realize you all made it to see my post, thank you! It goes something like this..

I had a business call today with the editor and we were on the phone for a long period of time this time. Anywho, I decided to write one article this time vs two because of the holiday’s coming around the corner and I still have to save time to guest post for someone – YES! I remember you and I will do it, I will. I have been sluggish, forgive me. He was fine with that and we had to discuss things over because I ask A LOT OF QUESTIONS! all the time. He probably wanted to hang up hours ago, but I wasn’t willing to let him go, lol. Seriously though, I cannot disclose what the topic will be over, but hopefully it serves some of you in a positive way, it is due: Dec. 19th, and probably will be published within the next week after that.

Secondly, I had a company whom I applied for in July to write for their running website and they finally got back to me and let me know they were interested in me writing for them, this is NO big deal, just another way to add it to my portfolio and since I want to get my name out there and earn more exposure, I have to build myself up and make myself stand out a bit. Otherwise, I suck at writing and don’t really know where this will take me, but hopefully someplace amazing. Besides those two things, I am hoping to take my test in December, nail it and make big plans for myself – that is GOAL #1 .

That is all that is going on with my life as of yet, dinner will be made soon..and I am extra excited about it.

Your Fitness blogger,

Shay-lon xxx

P.S if you want to share your career in writing, fitness, health, ect in the comment section, please do, my life is boring, I want to know more about yours ❤

This time being late on writing my blog was NOT my fault, but was kind of my fault, I was going to write it earlier after I got home from the gym, but because I had an important business call & before answering it I had to have topics & pitches written down to share with the editor, I decided to play it safe and do ONE thing at a time. It all worked out – sorry if you have been waiting for me to spoon out some content.. hope the line isn’t too long today on my page, just kidding. Anyways, on a fun note, I will write a separate blog post about the phone call to save time on this one. John was supposed to show up, but he had family to tend to, so he will be attending the gym on his own in about a hour from now. LOL. I emailed him his workout (fingers crossed, he saved the email) – so he should be fine (I will look over the workout again to make sure he can manage it on his own without me) and for his safety. Outside of that, today was a good workout, very simple, nothing to intense, and it got me in and out the gym in time to get home to handle business. That my dears, I call a good workout.

My workout:

Warm up:

I did some arm circles, big and little.

Workout session:

Superset:

Lat pulldown (narrow grip)- 4 x 12, 85lb

Triceps pushdown (rope)- 4 x 12, 40lb

Superset:

low row (narrow grip) – 4 x 12, 100lb

Cable upright rows: 4 x 12, 25lb

Superset:

Triceps dips: 4 x 12

Vertical crunches: 4 x 12

Incline barbell bench press: 4 x 6, 35lb

Please feel free to share your workouts with me in the comment section, take my ideas, share ideas.. and follow my social media if you want to see pictures and videos of me! — always a plus, rumor has it.

Sorry this post is coming at you so late in the evening, since the time change, I have been getting behind sometimes and not watching the time properly. Well the truth is, I decided to make tacos tonight last minute because I got sick of looking at them on people’s Instagram for #TacoTuesday, so I had to drive to the store, come home and cook everything, blah blah blah and I haven’t finished eating, but figured I would eat and type at the same time (isn’t my first time doing it), Tomorrow I have a phone call with the editor again because I wanted to make more blog content for his site. We shall see how it goes. I have thought about rescheduling the phone call, just to think things over first. Hopefully he gives me a long deadline again. and I probably will aim for one topic versus two since the holidays are coming up. Anyways, today John made it to the gym on time and I managed to get a kick ass leg workout in with him and myself (I always show up a hour before he gets there to do my own thing first). Hopefully all of you will enjoy the workout as much as I did writing it down LOL

John’s workout:

Warm up:

Dynamic stretches:

High knees

backwards run

hip circles

Workout Session:

Circuit #1:

step ups: 2 minutes

hops: 2 minutes

step ups: 2 minutes

hops: 2 minutes

step ups: 2 minutes

John had to stop for a full 1 minute or so, because it was killing him. He looked like he was going to pass out dead, but managed. I allowed 2 minute breaks between each circuit. I had shown him how to properly hop vs jump.. so he wouldn’t exert so much energy and had the proper form down. He said the hops are what killed him the most. I thought it wasn’t so bad.

Circuit #2:

Step ups: 2 minutes

hops: 2 minutes

step ups: 2 minutes

hops: 2 minutes

step ups: 2 minutes

He did better this round, still wanted to pass out, but didn’t stop for a long break this time. The hops still killed him. lol

Circuit #3:

step ups: 2 minutes

hops: 2 minutes

jumping jacks: 15 reps

steps ups: 2 minutes

hops: 2 minutes

jumping jacks: 15 reps

step ups: 2 minutes

He was like wth, this is even more. LOL. I laughed.

Circuit #4:

Step ups: 2 minutes

pushups: 2 reps

step ups: 2 minutes

push ups: 2 reps

step ups: 2 minutes

We didn’t do a proper cool down, but he did get a rest while filming me during my squat challenge.

My Workout:

Warm up:

Treadmill: 5 minutes, because I was running late this morning and wanted to get my workout done before John shown up.

Workout Session:

Dumbbell plie squat: 4 x 15, 15, 10, 10. 40lb

Superset:

bench jump: 4 x 10

diagonal dumbbell lunge: 4 x 15, 15, 10, 10. 30lb

Dumbbell deadlift: 4 x 15, 15, 10, 10. 70lb

Superset:

Jump squat: 4 x 20

standing calf raise: 4 x 15, 15, 10, 10

Circuit #2:

Step ups: 2 minutes

hops: 2 minutes

step ups: 2 minutes

hops: 2 minutes

step ups: 2 minutes

Circuit #3:

step ups: 2 minutes

hops: 2 minutes

jumping jacks: 15 reps

step ups: 2 minutes

hops: 2 minutes

jumping jacks: 15 reps

step ups: 2 minutes

Circuit #4:

step ups: 2 minutes

push ups: 2 reps

step ups: 2 minutes

push ups: 2 minutes

step ups: 2 minutes

Squat Challenge:

I was supposed to do it 1 time, but had to redo this 3 times because of my camera man John, so I was doing 36 reps total before this camera finally started working properly. – YES! my legs were on fire.

My 1RM is 125lb these days but I lied and did 60 percent of 105lb because my legs were killing me with soreness from the previous workouts – then do it for max reps

I had to take one plate away and do 10 reps

then I had to take one plate away and do max reps again..

The video is on my YouTube channel. To say the least, today’s leg day was a nightmare , still hurts. lol.

So… I decided to make this a personalized thank you blog post toAnne, because she sent me an early Christmas Gift that I have received today in the mail. I will try to keep this short because I promised to send her a letter – so can’t give all the goods away in this post. I just wanted to tell her thank you so much! I appreciate all our wonderful conversations, our laughs, name calling and vulgar personality traits that we have in common! lol. Not to mention our love for Lana Del Rey 😛 —- that is the reason I still keep you around! XD jk

I have never gotten a gift from a fellow blogger before, and let me tell you, it feels amazing, we live in different countries and shit is expensive to send people, but she made it work and she did it out of the kindness of her heart! I literally teared up because it is the my first Christmas gift of 2016 and it feels so damn good that it came from someone as sweet as Anne, I cannot wait to open it! I thank your husband for being awesome enough to not get upset over the expense. LOL. Tell him I am worth it!!! haha. jk No but seriously, once she gets better, I hope she can read this blog post, because honestly, this was the best part of my day when I seen this in the mail 😀 I appreciate it Anne, thank you so much! I decided to not use vulgar content within the blog to save the audience from our childish ways! lmfao.

I just want to make mention, that I appreciate “MAX OUT GAINS” on YouTube for nominating me for this challenge, and I am sorry it wasn’t on a day that I could be 100 percent but women suffer every month LOL – not my fault. I did what I could with what I had available to me at the gym – planet fitness. My planet fitness does not have barbell free weights, so I had to use the smith machine (which is fine, because I am used to it by now). I also wanted to mention, YES! I look horrible on camera (which all of you should be used to by now) but it is because I was sweating and working out prior to the challenge.. sorry if my face scares you. I don’t look good at the gym for anyone.. so I don’t really ever look like Barbie. LOL – lower your expectations of me and everything will seem normal.

I have posted – will post my workout I did today on both Instagram and on my blog, so be on the lookout, it was a hefty leg day. My camera man had me redo the first set of squats 3 times, so by the final time, my legs were ready to give up, which is why I said “I may not be able to do another 12 reps” on camera. Anyways, let me just say this.. I did my workout, my workout with my client, THEN the squat challenge, but before the challenge I had to redo my squat reps 36 times because the camera problems!!! MY LEGS HURT LIKE HELL! lol. I hope all of you enjoy watching me in pain! lol.